Cardio is Essential for Seniors

Any
activity that increases your heart rate and sustains it for a desired
period can be used to meet heart and lung exercise requirements.
Generally, exercise that builds healthy heart and lung function falls
into one of two broad categories . . .

Aerobics, e.g. long slow distance training, such as jogging

or

Interval training, where short fast-tempo work is alternated with a slow, easy pace.

Ideally, endurance work should be practiced on days when you are notweight training.
If it is practiced on the same day as weight training, most people find
it more effective to lift weights first. However, it is possible to
combine cardio and weights together by using a circuit training method.

How much is enough endurance work, and not too much? . . .

There
are three factors to consider in deciding how much exercise is enough
to build and maintain a strong heart and lungs — without it becoming
catabolic (the breakdown or loss of muscle and other bodily tissues).
Those three factors are . . .

Frequency: Generally, three
cardiovascular workouts per week are best for overall fitness. Less
often is not enough to maintain fitness, and more than 3 times weekly
may lead to catabolism.

Duration: Affective
workouts can be as short as 20 minutes and as long as one hour. Recent
thinking is that shorter but more intense workouts — such as interval
training — are more effective for fat burning and conditioning than long
slow distance (aerobics).

Intensity: There is no absolute measure of intensity in cardiovascular
exercise. However, there are few good yardsticks. One is the “Talk Test”
while jogging or running. You are at . . .

Aerobic Intensity
if you are able to speak in short sentences without gasping. This is a
common pace for jogging or long slow distance.

Threshold Intensity
is when your effort feels comfortably hard. At this rate, if you pick
up the pace even a little, you start to suffer. You have crossed over
from aerobic to anaerobic exercise.

Sprint
Intensity is moving at the fastest pace you can maintain for a
designated interval (10 to 60 seconds). Often trainees move at sprint
intensity followed by a recovery pace during interval training.

LF
opinion: One common mistake is doing the exact same workout time after
time. Most people get better results by cycling through their workouts
using different intensity levels and, when possible, varied exercise
options. Variety also reduces the chance of overuse injuries and is the
antidote to boredom.

Points to remember . . .

Have a thorough physical examination before beginning your exercise program.

Use a variety of intensity levels and, if possible, types of activities.

Cardio
is extremely important, but overdoing it is catabolic. As a senior,
your goal is to build and maintain muscle, not tear it down.

Other Resources . . .

Heart Rate MonitorsThis
site compares features of different heart rate monitors and helps
visitors choose the most appropriate heart rate monitor for their needs.

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